Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Metcon (Time)
400M Run
50 Pull-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups
400M Run
50 Air Squats
BEG: Metcon (Time)
200M Run
25 Pull-ups
200M Run
25 Push-ups
200M Run
25 Sit-ups
200M Run
25 Air Squats
WU: Warm-up (No Measure)
0.5 mile Bike
Lax ball shoulders
10 Banded side steps per side
10 Banded deadlifts
10 Quick drop front squats
10 Push-ups
10 Ring Rows or Pull-ups
PVC Pass Throughs